Transformation Tuesday: Get Better Sleep.

On this episode of the podcast we have a Sleep edition of our Transformation Tuesday webinar.

This week, we talked about the process of forming habits that emphasize discipline over motivation. Find out more about Transformation Tuesday at Facebook.com/JohnTesh

For more information, and to sign up for our private coaching, visit tesh.com

Our Hosts:
John Tesh: Instagram: @johntesh_ifyl facebook.com/JohnTesh
Gib Gerard: Instagram: @GibGerard facebook.com/GibGerard X: @GibGerard

Transcript

Unknown: 0:08

Hello, and welcome to another episode of the podcast. I'm Gip Gerard, here with another lovely Transformation Tuesday version of the show. This is where we take our weekly broadcast, our weekly Transformation Tuesday broadcast, and we repackage it, repurpose it, and let you put it in your pocket and take it with you wherever you go. If you're interested in actually being a part of this, every week on Tuesday we sit down with our group. You can find out more information by going to facebook.com/john Tesh, that's facebook.com/john Tesh, and join us for Transformation Tuesday. Our whole goal is to take our years of doing intelligence for life and help get you from the place you are to the place you want to be. So, here, without further ado, is me and John Tesh. All right, everybody, hello and welcome to Transformation Tuesday. I'm Gib Gerard. John Tesch will be with us in a moment. We are here every Tuesday to help you get from the place you are to the place you want to be. That is our goal. We take our decades of producing intelligence for your life on the radio, on podcasts, on television, digital, all that, and all of the research that has gone into that show, and we bring it to bear and help you find the experts that again help you get from the place you are to the place you want to be. Help you live the best life. You signed up for this. You are here today. Those of you that are on the Zoom call and are part of the Facebook group, you are here today because you feel like you want something more. You feel like there's something that you, that that you want out of life, that you are, you are struggling to get, and that is what our goal is, is to help you get there. If you are watching us on Facebook, welcome. If you are watching us as part of our regular group, welcome as well. If you would like to have more information about what we do with Transformation Tuesdays, and to be a part of the group, there are links right here at facebook.com/john Tesh to join our Transformation Tuesday Facebook group. We try to support each other in there, we try to help guide some topics in there, all of that stuff. So it is where we, it's where we meet, it's where we, we build the community that that is a part of this show on or this moment, this webinar on on Tuesdays. That being said, topics for today, there is going to be a little bit of recapitulation, meaning we are going to have some stuff that talks a little bit about motivation, how to get you, how to get yourself from the place where the place you want to be. I have a clip from that we played on our Thursday Longevity Lab, so we're going to take a look at that as well as because I got a terrible night's sleep last night, an absolutely horrible night's sleep. So I wear a watch, tells me what my sleep score is. Abysmal, absolutely abysmal. So we're gonna talk about sleep today, because it's on my mind, and I know that that we need to. Ladies, gentlemen, he's here. Welcome, John Tesh. Hey, I also got to tell you that I was, I had switched to exercising at home for a while, because we're preparing for a wedding, a big event in our family, and I thought, well, I'll just exercise at home throughout the day, and I realized I wasn't doing much, because I kept getting distracted. So, I thought, "Nah, I'm going back to the gym. And during the morning, I had - sorry to say this kid - but last night, the night before, and the night before that, I had three of the best nights sleep that I've had, because I usually wake up four or five times at least in the middle of the night, and I just, I mean, it's, it's everything we talk about, right? The thing about, right, you got it, you have to hit it, and, and also strength training, resistance training, you know, so important, is what I was doing, and so, anyway, that's sort of my testimonial about, I've just, it's, I always get mad at myself, because, like, well, we coach, give, and I talk about this all the time, and here I am, not doing it. So, there you go. It mean, look, going to the gym, where you are surrounded by other people. We've talked about this before. It really motivates you, and we've also talked about the fact that there is a direct correlation between the sleep quality that you get and the number of calories that you've burned during the day. That is a strong correlation, which actually brings up something that I want to dive into right away, and this has to do with sleep and weight gain. So, in addition to exercising being good for getting better sleep, bad sleep also makes life more difficult for you in terms of your exercise goals. Here is Dr. Matthew Walker talking about where some of that comes from, and also what that does to your body composition when you're not getting enough sleep. If you to manage your weight, if you're trying to diet, let's say, and lose weight, but you're not getting sufficient sleep, 70% of all the weight that you lose will come from lean muscle mat mass. Sorry, the. And not fat, right? The body, when it's fatigued in that way, wants to hold on to those fats. Exactly, your body becomes stingy in giving up its fat. So, in other words, when you are under slept, but you're trying to watch your diet, watch what you eat, you will lose what you wanted to keep, which is muscle, and you will gain what you wanted to lose, which is fat, yeah, it messes with so we've also talked before about what it does to your food cravings, but if you have goals and look based on what some of the stuff you guys have said in our Transformation Tuesday Facebook group is that you know health and weight loss are really important to a lot of people, it especially as we age, it becomes harder and harder to keep the weight off. We have a food system that's difficult. It makes it hard for us to get good quality food, and we always have access to calories, which is good on one side, but also really bad for our waistline. And so, if you want to change, you have to be getting good sleep. Yeah, yeah. And maybe, and we've, give, we've talked before about there was so much stuff on the internet, and so much stuff on Medium, and all these places, and even Ted Talks about how you got, you gotta get up at 4o'clock in the morning, get after it, forget about sleep, you gotta get your stuff done, and now everybody's reversed. Now it's like, well, you know, we have to, we have to make sure that we're able to recharge our brain, where we have to recharge our body, even you know, even Mark Wahlberg, who is famous for posting his workouts and all the rest of that stuff, he has actually changed his weight training to instead of seven days a week, three days a week, and you know it's it, he goes hard for three days a week, but also he takes a nap every day. He calls it a growth nap, where he forces himself to lay down for like a half an hour and sleep, because he understands what I mean. He's a movie star, so he wants to look great, and he realizes that that rest is what's going to recharge his brain and his muscles. 100% 100% I mean, he has that famous crazy schedule, where he's, you know, he's up at 330 in the morning, and then he's in bed that night by 8o'clock and there's actually a lot of research for that, but actually, you know, speaking of naps, a lot of us question, like, I'm thinking about this today, do I try to take a nap at some point today, do I not? There we've heard a lot of back and forth about naps, and I don't know about you, I know you take naps, but I always feel really out of it when I take a nap. Here is Dr. Bruce talking. If you guys don't know Dr. Michael Bruce, the sleep doctor, we've had him on the show before. Here he is talking about naps and the importance of finding the right amount of time for a nap, so here you go. Okay, naps are a good idea for most people. So, there are two types of naps in terms of length, right? So, there's 25 minutes or less, there's 90 minutes or more. You never really want to go in between those two. So, you ever take a nap and feel worse, not better? That's because you left longer than 25 minutes, your body got into deep sleep. It's hard to get your body out of deep sleep, especially if you're sleep deprived. So, for folks out there who aren't getting enough sleep, it's very easy to take those longer naps. 90 minute naps or longer are good, because it's a full sleep cycle. So, if you're going to sleep, you might as well get a full sleep cycle. In word of caution about napping, if you're an insomniac, napping is a terrible idea, because all you're doing is you're lowering your amount of sleep drive that you're building up in your brain that you're going to need that night, right. Yeah, the other thing to remember, too, is that if you find yourself falling asleep, like in the middle of a day, even, even though you feel like, yet, you well, if you wake up and you're exhausted, right, and you've been, and you feel like you've been asleep for eight hours, and then, and then you, you start falling asleep in the middle of the day, that could be narcolepsy, and that could be sleep apnea. So, don't ignore that. Yeah, he talks about there that sleep desire, or sleep hunger, this idea that of when you want to sleep, when you need to sleep. How much do you actually want to go to sleep? If you are finding that you are in bed, you think that you're asleep for multiple hours at night, you know, four full sleep cycles at night, so you know, six or nine hours somewhere in there. If you think that you're getting that, but then you're really tired throughout the day, that is, and you, and you need that nap, that is a sign of sleep apnea, a sign that you want to get checked out by a physician, because again, sleep is this big indicator for overall health, so start with that, start checking, take a look at that, wear a sleep tracker, just so you know, when you're in deep sleep and when you're not. How do you function being able to take naps? I've never been able to take a nap and have it successfully, you know, make me get through my day, I always end up more tired. How do you do it? Yeah, well, I don't plan it. So, there are there are times when, depending on, on you know, as you know, and you said this before many times, give is that you know you're, if you're doing something with with your brain that's really intense, you know it's going to wear you out more because your brain burns more calories than you organ in your body. And so there are times if I'm doing something, if I'm studying something, or I'm making something, or whatever, where I'm just more exhausted during the day, but I don't plan it, but if I feel like I'm I'm at an impasse, it's almost like the way Aaron Sorkin does, where he goes, he takes a shower right three or four times a day to clear his mind out and figure out what the characters should be doing in his films, but for me, like, you know, so two days ago I was just like it was 3o'clock which usually is one of the happens to a lot of people. It's like I just said to Connie, I said, "Listen, I gotta, I gotta lay down for 15 minutes, and that usually works for me. I just complete quiet, I have a sleep mask, and I go to, you know, another bedroom, and I just lay down, and I don't, not looking at my phone or anything, and I just start deep breathing, and maybe I'll get, sometimes I'll get five minutes, and I'll go, "Oh my gosh, I feel so good, and I look at my phone, it's only been five minutes, you know, I try to do it that way, but also, you know, to your point, Gib, there is that paradox of there are times when you're just feeling like, oh gosh, I just.. I don't feel like I got a good night's sleep, whatever, and you use that as an excuse not to work out, right? It's, I mean, if I work out, then instead of taking a nap, right, then then the next day I'm gonna sleep better, because you know, you don't want to get into that zone. I wanted to say that, you know, since we're in the middle of the basketball playoffs, and which is the only time I watch basketball, is watching these guys, right? And you're thinking there's so much at stake, of course, in any of these super athletes, right, especially with with the concentration it takes, you know, we think about giving us a lot about baseball, and talk about basketball, football, or even the Olympic sports, you know, when you're going 60 miles an hour down, you know, down the downhill. The day before the event, a lot of these folks can't sleep, and so now there's a whole industry. And we interviewed one of these people, one of these experts on Connie Shawn, her health show. All all that she does is work with teams and works with them to find ways to get them to get them a good night's sleep, and a lot of it is what we talk about a lot, because they don't have to worry about exercise, right? Right, a lot of it is what we talk about, where the deep breathing, the box breathing, you know, the sleep hygiene, where the room has to be 6566 degrees, so it's not just us, you know, most days we don't have that much at stake, but if you are a world-class athlete, you got to figure out a way to sleep, otherwise your career is over. Well, you know, you bring up something that I think is important, right, which is that for most of us, we are not world-class athletes, we are not trying to, you know, when we, we get a lot of information, we hear stuff about, like, oh, you have to have this amount of protein and this amount of that, because you and all the research is done in those high-leverage sporting environments, and we have to then parse that data and go, oh, do I mean, you know, we're actually going to hear from Michael Phelps in a little bit, but Michael Phelps eats 6000 calories a day, should I be eating 6000 calories a day is like no, because he's burning 6000 calories a day, plus, so he needs that. So, you have to make sure that you were taking the elite, the advice for elite athletes, and the changes that they have to make in order to go from, from like, from here to here, which is the difference between not on the podium and gold medal. You have to be careful that you take that information with a grain of salt, that you are aware of what's the information that I can actually use, and what is really reserved for those elite athletes. And generally speaking, when it comes to sleep, we can learn a lot. This is actually one of those areas where what the elite athletes are doing, and how they are recovering, and the importance of sleep for recovery, and the information that comes out of looking at those athletes, we can apply that to our own lives. We do need sleep. We may not need, like, Shoyotani. I mean, I'm gonna make this about baseball. I'm sorry. I know you want to talk about basketball, but Shoyotani famously gets, you know, 10 plus hours of sleep a night because he's doing, you know, he's working out both sides of the ball. He has to be able, he has to do that recovery. I don't know that you need 10 hours of sleep at night, but if you are pushing yourself and your body's asking for 10 hours of sleep, you should try to get that for most seven and nine. What's really funny is that when, when I was in kindergarten in night, how old are you in kindergarten? 5656, years old. Yeah, right. Okay, that's 1919 57 I'm in kindergarten on Long Island at Hemlock School, and I remember every day at whatever time it was, we had to get our mats out, and we were forced to go to sleep, right? They probably still do this, I mean, you with three kids would know this, and.. and I just remember that, that it was always.. it was always so hard to go to sleep, but even back then, right, where there were no phones or watches or any of that stuff, digital watches, they realized how important sleep was, and the fascinating thing to me is that everything has just come full circle, right, where the older you get, the more sleep you get. Well, that's you. You can't sleep, but you need more sleep, right? And you also do, you know, when you're, when your cells are dividing, so as much as we want to look at, you know, relentless pursuit of goals, if you can't get the sleep part of it right, you're going to destroy your relationships, you're going to have a big fat belly, you're going to be exhausted all day. I mean, it just just doesn't work. It really doesn't. And you need to be getting that sleep. So, here is Dr. Bruce with his number one. We've said this before, and this is going to lead us into what we're doing in the back end of this of this show today. His number one sleep tip, and this is one of our.. I mean, we've taken it from Dr. Bruce, we talk about all the time, his number one sleep tip for how to, how to fix your sleep. The number one sleep tip that I can give people is to wake up at the same time, seven days a week, not go to bed. I don't actually care when you go to bed that much. I know there's a lot of sleep specialists out there who are like, you got to go to bed at the same time and wake up at the same time. I'm not of that ilk, I don't really care that much about the going to bed time. I really only care about the wake up time. Let me explain why. When you wake up in the morning, sunlight hits your eye, and you have a special cell in your eye called a melanopsin cell, which sends a signal to your brain to turn off the melatonin faucet in your head, but it sets a timer for exactly 14 hours later. It's called the melatonin phase response curve, so if you're waking up at six, melatonin turns off until about 8pm then it takes about a couple hours for it to get up and in, so then you start to get sleep around 930 and you go to bed, but if you did that and now it's Saturday and you sleep in until eight, melatonin doesn't kick off until 10 Saturday night, so what I'm saying is the time that you wake up directly determines when your internal melatonin kicks into gear, so if everybody woke up at the exact same time every single day, seven days a week, automatically you would get tired at the right time, and you would start going to sleep. If I'm honest with you, when I tell people just to regularize their wake-up time. It almost always ends up regularizing their bedtime, because they can't stay. They know they're getting up at 630 so they're like, "I'm not staying up until 1o'clock I gotta be up at 630. Sorry, I missed. Yeah, but, but the, but the language, but the quiet, but the, but the question is, How do you do that when you've got, if you're a caregiver, right? Sure, or if you have, if you have three kids, so we don't, you don't want to stress yourself out thinking that, oh my gosh, I'm not waking up at the same time every day, right, and I'm destroying my life, because I actually don't, and the.. and I want to, but, but, but, since, because of a couple of factors, right, operations I've had, or pains that I have, or, or just I want to stay up and write music, or something like that, you know, I just don't have that regimented, a life regimented a life, and so what I've started doing is taking meetings out of the the 5am to 8am time period, right? And I just.. I don't use an alarm clock, and I just keep my sleep mask on, and when my body wakes up, I wake up. So there are other techniques that you can use, but it has to be the one that fits you. Don't try to plug Dr. Bruce into into a life that's much different than the studies that Dr. Bruce have had, but overall he's absolutely right. Yeah, so, so if you don't, I mean, you, you have, you have periods where you're stressed, and you, or on medication, you, and you have a hard time sleeping, but you have generally correct me if I'm wrong, you don't have a, an issue with your sleep desire, right? You're not, if all things being equal, you're not the kind of, you're not like me, where if I don't think I have to get up in the morning, I will take that time after my kids go to bed, and I will just make that my personal time. I will watch movies, I would, and before I know it, it's 2o'clock in the morning, so I am that kind of person. But you, you have the ability to go to your, your sleep hunger comes at the right time, and you can, you can listen to your body on a regular basis, I think. Yeah, because I, yeah, yeah, I just don't have the.. I don't have the different.. you have so many different paradigms and parameters and combinations and permutations in your life, where.. where you.. it's.. it's like it's like you're in a foxhole, and the enemy is all around you. You know, the enemy is sleep deprivation. Yeah, you got a kid going into high school, you're a soccer coach, you're a referee, you have a full-time job on the radio, and you're working on the podcast, and everything. So, you're surrounded, and so you, you really, at this point, it'll get better in another eight years, but wait, that long, right now you've been deployed, and you're not going to be able to go AWOL, or somebody's going to get a suffer. Pretty good analogy, a wild, wild analogy. I know I feel like, well, I have a lot of stress. Somalia, it doesn't sound that bad, but I will say it is. I'll double down. You've been deployed, and right now you can't get, you can't get furloughed, otherwise somebody's gonna die there. But the, I mean, I noticed this, speaking of, like, I noticed this in my own kids, like, last night was a double practice night, so my girls were at soccer, my son and I were at baseball, and, and that process always pushes our bedtime back. And this morning, I mean, the emotional dysregulation - they have no choice, we got to go get to school, so we get up at the same time every day. But I see it in them as an outside observer, and we talked, you talked about naps in kindergarten, and how important those are when you know, and I remember when my kids were little, and they needed that nap, and just the mood difference I saw in them. As I get older, I'm more self-reflective and able to acknowledge that in myself I have, I can see the mood swings that happen when I don't get enough sleep. I can feel that, and I still make bad choices around sleep, so the getting up at the same time every day, like I haven't had that choice to your point since my kids were babies, because the babies will wake you up at the same time every morning because of their feeding schedule, and then your kids in school, so like, and then my kids have weekend activities, so I'm getting up at the same time every day, and it really does help in, I mean, obviously today is a bad day, but it does help in regulating my sleep overall, because I'm locked to them, and when one of them is sick, or if I'm sick, and I, and we can't, I can't get that sleep the right way, or if I make a bad choice, because I wanted some, some personal time, all of that starts to add up, and I mean, I genuinely, genuinely feel it. There's some people that I, other than you, Coach, give, there's some people that I, that I admire, that I always have their, their aphorisms playing in my head, and Betty Ford, Andrew Wommack, and Dave Ramsey, and so the great Dave Ramsey, who has helped people, you know, save their lives by becoming financially stable, his battle cry is, sell the car, sell the car, settle the car, that is right, Andrew Wall, like the pastor, is is don't talk to don't talk to your, don't talk to God about your sickness, talk to your sickness about God, and then there's Betty Ford, who would always say, if you're, if you're tired, go to sleep, if you're hungry, eat something, because those are the triggers for, for, for, for, for addiction, and so a lot of this is is really you got to listen to your body and understand that if pushing through might not be the right thing, and you know it's I remember doing the announcing the Tour de France for 10 years back in the day, I was younger, you know, I was in my late 20s and early 30s, and, and we just, we were getting four hours of sleep a night, and at a certain point, and we were drinking, you know, French espresso to keep ourselves up, and at a certain point my ability to produce scripts or even write simple music was gone. I mean, that's, and you hear these stories about, right, about, hey, you're not supposed to, you know, because of the Geneva Conventions, you're not supposed to be torturing anybody. But when they were torturing people, what did they do? They just kept them up all night and all night and all day. Yeah, so we know we need it. We know that that sleep, I mean, we first of all like everything that we say, the path that works for you is the best path. So, if you love your sleep schedule and it does not match what we're talking about here, then this is not the thing that you have to work on. If you don't love your sleep schedule, if you, if you are able to acknowledge that your sleep schedule is holding you back from your goals, it's holding you back from your recovery, all of that stuff. Then that is the one thing that you should start leaning into, is waking up at the same time every day, because to John's point, sleep deprivation is torture, and you are torturing yourself if you are not getting that settled in correctly before you get mean, even before you go to the sleep apnea treatment, before you do whatever else, start with that, and then build from there. It is one of our key pillars for improving your life, is improving your sleep by waking up at the same time every day. This is something we played on our Thursday Longevity Lab, and I like it because it's Ryan Holiday, who is a Stoics or modern Stoic philosopher, and he's outlining the seven things that you should be doing every single day, as according to the Stoics, and it really aligns with the stuff that we talk about in Intelligence for Life. We have our five habits, he's got seven, and they overlap almost completely. Seven things you should do every day, according to the ancient Stoics. Number one, you gotta wake up early. The most famous passage in Meditations is Marcus Aurelius struggling to get out of bed at dawn. He says, "I have to go to work as a human being. He says, "I'm not meant to huddle under the covers and stay warm. No, I'm put here to do things, to be of service to people, to make the world. Build a better place. Number two, you got to exercise, you have to be active. Seneca said we treat the body rigorously, so that it's not disobedient to the mind. Number three, if you're not journaling, you are not practicing Stoicism. Seneca, Epictetus, Marcus Rus, all the ancient Stoics praised the benefits of journaling, putting it down on the page, working it out on the page, that is to say, instead of on other people. Number four, you have to be reading, not a little bit, but all the time. We must linger on the works of the master thinkers, Seneca said over and over again. We have to return to them. Number five, go for a walk. I'm not saying walking will solve all your problems, I'm saying very few of your problems will be made worse for walking. Seneca said we need to take these wandering outdoor walks, so that the mind can be nourished and refreshed by open air and deep breathing. Number six, make time for some deep work and focus and reflection. In Marcus Relies' meditations, he says you have to concentrate on this task before you, like a romance, is do it like it's the last thing you're doing in your life. Seven, finally, you have to think about death, memento mori. You are mortal, you don't have forever. It's not that life is short, Seneca says, it's that we waste a lot of it, and we waste a lot of it because we think we have more of it than we actually do, yeah, you know, I feel like, give, I feel like, you know, Japan, for so many years, I mean, centuries, has been ahead of us in many areas, and when, and when it comes to just, you know, self-awareness, there's a thing called EK guy, which is, which is, it's a way to relax and a way to live your life without, without stress, but also they were the first ones to start talking about what we talk about in the radio now a lot, which is forest bathing, and to Seneca's point, taking time and just walk aimlessly in an area where you can see green, you know, 100% so I mean, we get, if you want to get in the nitty gritty, like being able to see green or blue, we talk about blue mind, so, so forests or by the ocean, I think these things are multi rejuvenating. Our five things are wake up at the same time every day, and preferably early, so that you have, you have that time that you get your 10,000 steps every day that you eat as many whole fruits and vegetables as possible, that you replace as much of your diet with whole fruits and vegetables as you possibly can, that you meditate or pray for five to 10 minutes every single day, and that you journal specifically, journal about gratefulness, which overlaps - it's not exactly what Ryan Holiday is talking about there, but these are the habits that we, from doing the show, are consistently show life improvement, that they consistently show an improvement in mood, an ability to reach your goals. And I want to talk about something here. This is going to be what we end with here, guys. And this is Michael Phelps. If you have goals, very few people who have achieved the level of success in any area that you know Michael Phelps, the most decorated Olympian of all time, has achieved. If you have goals, you have to reframe your daily habits, and we talked about this last week, where you cast your vote for who you are, that you know that getting 10,000 steps today is not actually going to shrink your waistline today. It is an investment, it's casting your vote that you are the kind of person that will get 10,000 steps every single day, and that process is what ends up shrinking your waistline. But it's a choice, it's a choice that we make every single day, and if you are not making that choice, stop lying to yourself? It's what can you do right now? It's not yesterday, it's not tomorrow, it's right now. It's trying to simplify every little small detail, like I say this 100 times, like my career wasn't, wasn't rocket science, it was just a lot of small things that were done well over time, that's it. Like, don't have an excuse if you didn't want to do it, say you didn't want to do it, then if you didn't want to do it, then your goals didn't matter, right? If your goals are something that matter to you, you'll never have an excuse, like, for me, like, you asked me, yeah, there were days where I wanted to hit snooze and not go to bed, those goals were important to me, that's a push me to same thing now. Sorry for that music in the background on that. I didn't, I just found it, but that's the takeaway. Don't lie to yourself. If you didn't do it today, then admit that it wasn't important to you today, and make you have to say that. But if you have goals, then you need to make sure that that is very important to you, and if the goal is to be more mood regulated, so that you're getting enough sleep, because, which is our focus today, shrink your waistline, whatever the thing is that you want, are you making that choice every single day? Yeah, it's good, that's great, that's good, and that's a great, it's always great to ask yourself those questions out loud. To when you're in line at the checkout stand, yeah, when you're in line, it checks out. So, so is it okay to have a little sweet treat? I love a sweet treat. Who doesn't love a sweet treat? So, when you're in line at the checkout stand and you get a little sweet treat, you know there's there's nothing inherently wrong with that, except if you have goals and you know that the sweet treat is going against your goals. You either need to accept that those goals are not important to you, that you don't really have those goals, you just have these things that you'd like to do, or that you are going to make that choice and cast that vote today. So that is our way that we leave every Tuesday, is we want you guys spend your week casting your votes for the person that you want to become, is that somebody with good sleep? Is that somebody with, you know, who's who's an elite athlete? Is that somebody who is just kinder and more present for their family? I don't know what that is for you, but whatever it is, we are here for you. Check out facebook.com/john Tesh, and check out our Transformation Tuesday Facebook group, you have anything else, John? No, that's it. All right, for John Tesh and Chrissy, I'm Gibb Gerard. We will see you guys next week. That's it for the show today. Thank you guys so much for listening. If you like the show, please rate, comment, and subscribe on Apple Podcast, Spotify, wherever you get your podcasts. It helps us out a lot when you do that. We also try to respond to every mention the show, every DM about the show. You can tell us what you think about it, because ultimately we do the show for you guys. So, thank you so much for listening. Thank.